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TRAINING GUIDELINES
EXERCISE
Exercise is one of the most important factors in the overall health of an individual. Listed among its benefits
are:
Increased capacity for physical work (strength endurance)
Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
Decreased risk of coronary heart disease
Changes in body metabolism, e.g., losing weight
Delaying the physiological effects of age
Physiological effects, e.g., reduction in stress, increase in self-confidence, etc.
BASIC COMPONENTS OF PHYSICAL FITNESS
There are four all encompassing components of physical fitness and we need to briefly define each and
clarify its role.
Strength
is the capacity of a muscle to exert a force against resistance. Strength contributes to power
and speed and is of great importance to a majority of sports people.
Muscular Endurance
is the capacity to exert a force repeatedly over a period of time, e.g. it is the
capacity of your legs to carry you 10 Km without stopping.
Flexibility
is the range of motion about a joint. Improving flexibility involves the stretching of muscles
and tendons to maintain or increase suppleness, and provides increased resistance to muscle injury or
soreness.
Cardio-Respiratory Endurance
is the most essential component of physical fitness. It is the efficient
functioning of the heart and lungs
AEROBIC FITNESS
The largest amount of oxygen that you can use per minute during exercise is called your maximum oxygen
uptake (MVo2). This is often referred to as your aerobic capacity.
The effort that you can exert over a prolonged period of time is limited by your ability to deliver oxygen to
the working muscles. Regular vigorous exercise produces a training effect that can increase your aerobic
capacity by as much as 20 to 30%. An increased MVO2 indicates an increased ability of the heart to pump
blood, of the lungs to ventilate oxygen and of the muscles to take up oxygen.
Anaerobic Training
This means “without oxygen” and is the output of energy when the oxygen supply is insufficient to meet the
body’s long term energy demands. (For example, 100 meter sprint).
The Training Threshold
This is the minimum level of exercise which is required to produce significant improvements in any
physical fitness parameter.
